Minneapolis Running has Retired

After six glorious years, Minneapolis Running has been retired. Between a cross-country move and four young kids, our priorities have shifted to new opportunities and new projects. We want to thank the readers, contributors, and sponsors for all the support along the way. Keep running and remember, you’re probably faster than you think you are!

1. Get more Sleep

According to the CDC, “An estimated 50-70 million US adults have sleep or wakefulness disorders.” and most of us get fewer than 6 hours a night. Yikes!

Sleep is not only linked to stronger running, but a host of other things. Mental alertness, mood, and weight control to name a few. The May 2014 issue of Runner’s World called it, “The New Cross-Training,” in part because sleep is when your body recovers from the rigors of running.

Do This

Make sleep a priority by going to bed 15 minutes earlier every night this week – ideally at the same time. Next week, make it 30 minutes earlier. Keep going until you’re able to consistently get 7 – 9 hours a night (or whatever your optimal amount is).

Track it with an app like Sleep Cycle. I’ve never met a healthy person who functions better on less sleep.

2. Do More Core Work

The February Core Challenge was a great reminder of why your core is important. When you stabilize your core, you reduce your risk of injury while becoming a more efficient runner.

So how often are you seriously working on your core?

Admittedly, since February I’ve gotten lazy with my core work. If you’ve lost your motivation like I have, it can be hard to find the will (or time) to do more core work. Make it a priority!

Do This

After each run, do core for 10 – 15 minutes. Here are several great core routines to get started. Print it out, save it to your smart phone, or find another way to make it part of your running ritual.

3. Warm-up and Cool Down Properly

Dynamic stretching before you run isn’t new. It’s been linked with better performance and reduced injury.

Are you getting your body ready to run?

Dynamic warm-up should be part of your pre-run ritual in the same way that tying your shoes is.It may not make you faster, but it will help reduce injury, which will keep you running longer.

Do This

Before EVERY run (no matter what) spend 3 minutes doing the lunge matrix or other dynamic warmup routine that prepares your muscles for the intensity of running.

4. Do More Speed Work

If you want to become a stronger runner, you need to incorporate speed work into your training. Last month, we co-hosted the April Speed Challenge with TCM as a build up to the TC1 Mile.

Do you incorporate speed work into your training?

I received several emails from seasoned marathoners who had never focused on this before.

Doing just one speed workout per week will help you become a stronger runner by challenging a different part of your running system – the side that makes you run faster, longer.

Do This

If you’re not doing any speed work, look at one of these plans and pick one workout to do this week. It will be hard, but if you consistently incorporate it into your training, you’ll get faster. Contact us if you’d like a more thorough plan, or ideas for moving to the next level.

5. Run in The Morning

If you’re not a morning person, you should become one. The benefits of exercise in the morning has been well documented. Benefits such as;

You’ll get it out of the way. You’ll likely have fewer scheduling conflicts by doing it in the morning, and you don’t have to worry about finding time later in the day. It can also help you stay consistent.

It will jump start your metabolism. You’ll burn calories all day if you workout in the morning. If you’re an evening runner, your body isn’t burning as many when you’re sleeping. A study published in The Journal of Physiology found that if you exercise before breakfast, you burn calories more effectively. It forces your body to burn more fat instead of carbs.

Nathan started running when he was 14. 20+ years later, he's still going. When he's not running, he enjoys exploring the city with his son, finding new restaurants with his wife, traveling, or backpacking. He loves dark beer, dark chocolate, and dark coffee.Nathan currently lives in Portland, Oregon, but works in Minneapolis and runs wherever he is. Favorite Minnesota running route is anything that takes him along the Mississippi River.
Race Results.Nathan's day job is a Consultant with Leadership Vision in Downtown Minneapolis.

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